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Thursday, February 27th

February 27, 2020

Velocity

AMRAP 22

Row 500m

15 lateral hops over KB

10 Plank Row + Push Up

2 wall walks

10 atl 1-leg TRX squat

15 DB crunches

 

rest 3 min

 

EMOM 4 (45:15)

bench hops

side shuffle

high knees

bench hops

 

 

CrossFit

Strength Day #2

 

I. Thrusters: 

45 sec on: 45 sec rest x 7

*weight of choice

* increase your weight 2x across the 7 rounds

 

II. 2 x15 split squats(weight of choice)

III. 1 x 50 kneel to stand

 

Conditioning:

 

EMOM 6

odd: 21-18-15 strict press(45/35)

even: 45-40-35 plank shoulder taps

 

 

 

 

 

 

 

 

 

 

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